In terms of flavor and texture, it’s hard to beat a bacon, lettuce and tomato sandwich, reportedly one of the most popular sandwiches in America. Trouble is, it’s not exactly filling.

I’ve always thought of the BLT as an air sandwich; it packs plenty of calories but demonstrates very little staying power. So here I’ve rejiggered the traditional recipe in ways that simultaneously slim it down and bulk it up.

The best news, to start, is that a little bacon goes a long way. I’ve used the real stuff — no turkey bacon, please — but less than usual, just a slice per sandwich. Meanwhile, I’ve amped up the protein with a small piece of crispy breaded tilapia. A sustainable fish choice, tilapia has a mild flavor with a firm texture, which keeps it from falling apart in the sandwich. But any firm-fleshed fish will do.

The tilapia is coated in flour that’s been seasoned with smoked paprika, which nicely echoes the bacon’s smokiness. The crunchiness comes in when the fish is dipped in egg whites and coated in panko breadcrumbs (everyone’s favorite breadcrumb these days). The fish then is sauteed in a skillet and finished in the oven, a process requiring less oil than if it was cooked from start to finish on top of the stove.

I’ve flavored the mayo with lemon and fresh basil. Basil and tomato go together like love and marriage. And speaking of tomatoes, now is the time to splurge on the beefsteak heirloom tomatoes that may well be gracing your local farmers market. A properly grown, fully ripe tomato in season is one of the pleasures that make life worth living.

Sara Moulton was executive chef at Gourmet magazine for nearly 25 years and spent a decade hosting several Food Network shows.